Skip to main content
Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

6 Natural Tips For Healing Acne: Home Remedies, Supplements & Acne 101



Acne is a complex interplay of emotional and physiological factors. Chronic stress and elevated cortisol levels, disrupted sleep patterns, and diets high in sugar can exacerbate breakouts. Meanwhile, solutions like stress-reducing herbs such as Ashwagandha, quality sleep, a balanced diet, and natural remedies such as spearmint tea can help manage and alleviate symptoms. Topical acne treatment may offer relief, but it's essential to approach acne holistically from the inside out for long term improvement.


Skin conditions like acne can really take a toll on your confidence, right? It's more than just a pesky pimple.

According to the American Academy of Dermatology, acne is the most common skin condition in the United States. An incredible 85% of people between the ages of 12 - 24 experience some form of mild to moderate acne. [1] [2] 

That leaves many of us feeling helpless when it comes to finding long-term solutions, with most protocols only focused on external skin care treatments like salicylic acid and benzoyl peroxide, which may reduce the appearance of acne in the short term but don't, however, get to the root cause of severe acne in the long term.

Since, let's face it, if your acne stems from deeper imbalances, simply being told to wash your face or use over-the-counter topical products most likely won't cut it and can even irritate your skin further. And while acne medication is a treatment option for some, it often comes with severe side effects that many would prefer to avoid.

That's why, in this article, we provide detailed information on holistic approaches and home remedies to treat acne from the inside out. 



6 Natural Tips For Healing Acne


1. The Cortisol Connection: Stress and Your Skin



Cortisol, frequently termed the "stress hormone," plays a multifaceted role in our body. Produced in the adrenal glands in response to stress and low blood-glucose concentration, it aids in various functions like metabolism regulation and reducing inflammation. [3]

The Acne Link: Chronic stress leads to sustained elevated cortisol levels. This increase causes the sebaceous glands to produce more oil, creating an environment where acne-causing bacteria thrive. Over time, this can lead to clogged pores and inflammation, which trigger new breakouts and make acne worse. It's hypothesized that a decrease in stress hormones like cortisol may help to improve acne, specifically at the root of the issue. [4]

Solution: Adopting relaxation techniques can offer resounding benefits. Meditation, for instance, has been shown to reduce cortisol levels, thereby benefiting the skin's overall health3.

Similarly, activities like yoga and nature walks can restore balance, minimizing stress-induced acne breakouts.

By far, the easiest solution is to include an Ashwagandha supplement in your daily regime. Ashwagandha is an ancient Ayurvedic herb that has now been clinically proven to lower cortisol levels by 20-30%, which may indirectly help decrease acne when taken orally. [5]



2. The Restorative Power of Sleep



Sleep is our body's built-in restoration mechanism. It's the time when our body heals, regenerates tissue, and balances hormones. 

The Acne Link: Inadequate sleep can disrupt the balance of essential hormones, including those responsible for skin health. A lack of sleep can escalate cortisol production, again linking back to stress-induced acne. [6] [7] 

Solution: Ensuring 7-9 hours of quality sleep nightly is crucial. Creating a calming bedtime routine, avoiding screens an hour before bed, and ensuring a dark, cool sleeping environment can promote deeper, more restful sleep.

Another essential addition to any sleep regime should be Magnesium Bisgyclinate. This mighty mineral binds to calming neurotransmitters in the brain, such as GABA, which help support a deeper and more restorative sleep. [8]



3. Curb Blood Sugar Spikes



Diet undeniably influences skin health. Sugary foods cause rapid spikes and subsequent drops in blood sugar levels, prompting the body to produce more insulin.

The Acne Link: Elevated insulin levels boost the production of skin oils, setting the stage for acne development. Furthermore, high-sugar diets can lead to inflammation, another contributor to acne.

Solution: Opt for a balanced diet rich in whole foods, lean proteins, and healthy fats. Reducing the intake of processed foods, sugary beverages, and high-glycemic foods can lead to improved skin health. [9]



4. Spearmint Tea



Beyond its refreshing taste, spearmint tea offers noteworthy benefits for the skin.

The Acne Link: Spearmint tea exhibits anti-inflammatory properties and has been shown to reduce levels of androgens, hormones that can stimulate oil production. [10]

Solution: Incorporate spearmint tea into your daily routine. Enjoying a cup in the evening not only benefits the skin but also offers a calming ritual to wind down the day. Individuals struggling with hormonal acne should particularly benefit from this addition. 



5. Try Ditching Dairy



While dairy is a staple in many diets, its may be associated with an increased risk of acne.

The Acne Link: Some studies suggest that dairy consumption is associated with acne, possibly due to the hormones present in milk or the way it influences insulin-like growth factor-1 (IGF-1). While it may not be the root cause of acne for some, many people with acne have noted dairy intake appears to aggravate their acne. [11]

Solution: If you suspect a link between dairy and acne flare-ups, consider reducing its intake or switching to alternatives like almond, oat, or coconut milk products. Then, it's essential to monitor and observe any changes in your skin health and the severity of your acne. 



6. Clean Your Colon for Clear Skin



The gut-skin connection has been a growing area of interest in the world of dermatology.

The Acne Link: An unhealthy colon can result in accumulated toxins, which might manifest as skin issues. A balanced gut microbiome positively influences the integrity of the intestinal lining, reducing inflammation and acne. [12]

Solution: A diet high in fiber, ample hydration, and a safe colon-cleansing practice like NutriRise CLEAN COLON, which helps to rid the digestive tract of built-up waste and boost overall gut health to enhance skin clarity and combat acne. 




Acne 101



Q: What are the causes of adult acne?

A: Adult acne can be caused by a variety of factors, including hormonal imbalances, stress, poor diet, certain medications, and skincare products that clog pores.


Q: What are some other topical home remedies for treating adult acne?

A: Some home remedies for treating adult acne include using tea tree oil, applying a honey mask, using apple cider vinegar as a toner, and using aloe vera gel as a moisturizer.


Q: Can washing my face too much make acne worse?

A: Yes, washing your face too frequently or using harsh cleansers can strip the skin of its natural oils and irritate the skin, leading to increased oil production and potentially worsening acne.


Q: What is hormonal acne?

A: Hormonal acne is acne that is specifically caused by hormonal fluctuations in the body. It often occurs around the chin and jawline and is more common in women during certain times of their menstrual cycle.


Q: How can I treat acne scars?

A: Treatment options for acne scars include topical creams and ointments, laser treatments, chemical peels, microneedling, and dermal fillers. It's best to consult with a dermatologist to determine the most appropriate treatment for your specific case.


Q: Are there any conventional acne treatments that work?

A: Yes, conventional acne treatments such as benzoyl peroxide, salicylic acid, and retinoids have been found to be effective in treating acne; however, they don't get to the root cause of the problem. If you do decide to go with conventional acne treatments, it's important to follow the instructions provided by healthcare professionals and to give the treatments time to work.




Key Points


  • 85% of individuals aged 12-24 in the U.S. get acne, which may be influenced by emotional and physiological factors such as stress, cortisol levels, sleep patterns, and diet.

  • Chronic stress elevates cortisol, promoting acne, but this can be managed with relaxation techniques like meditation and natural supplements like Ashwagandha.

  • Inadequate sleep disrupts hormone balance, exacerbating acne; hence, ensuring sufficient sleep and possibly supplementing with Magnesium Bisglycinate is beneficial.

  • Sugary diets may worsen acne due to increased oil production by skin cells and upregulated inflammation, making a balanced diet without high blood glucose spikes an essential approach.

  • Spearmint tea offers properties that may help reduce acne of hormonal origin thanks to its effect on lowering androgen levels.

  • Dairy might aggravate acne in some individuals, so considering alternatives can be beneficial to help prevent breakouts.

  • A healthy gut, maintained with a high-fiber diet and a natural colon cleansing supplement like NutriRise Clean Colon, can play a crucial role in skin clarity.

Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider and dermatologist before starting any dietary supplements for the treatment of acne vulgaris.


Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
Learn More

Featured Article


Dive deep into the NutriRise products, ancient wisdom, and abundant living with co-founders Basim & Ramsha Mirza

More on this

Your source for abundant living
Get the latest NutriRise recipes, videos & offers delivered to your inbox

Your Cart

Your cart is currently empty.
Click here to continue shopping.
Thanks for contacting us! We'll get back to you shortly. Thanks for subscribing Thanks! We will notify you when it becomes available! The max number of items have already been added There is only one item left to add to the cart There are only [num_items] items left to add to the cart